Comparing Nutrients in 1 pound Canned Jumbo Olives VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Jumbo Olives	4%	70%	26%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Canned Jumbo Olives	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	12.7% 367kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	13% 4.12g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.47g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.6% 25.4g	14% 18g	130g per day for Men 19-50 years
Sugars	0% 0g	15.6% 11.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	8.2% 5.94g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 5.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	30% 11.3g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	7.86% 4.4g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Canned Jumbo Olives	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	8.57% 77μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.13% 0.014mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.62% 0.1mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.36% 0.068mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.2% 0.054mg	27.6% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	14.7% 59μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.56% 6.8mg	115% 103mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	50% 7.5mg	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Jumbo Olives	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	42.6% 426mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	37.8% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	188% 15mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	3.94% 0.091mg	20.7% 0.48mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	1.94% 13.6mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	1.2% 41mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	222% 3334mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	10.3% 383g	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Jumbo Olives vs Cooked Ripe Red Tomatoes:

• Canned Ripe Jumbo Olives have 2.9 times more Vitamin E than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.4 times more Vitamin A, 12 times more Vitamin B1, more Vitamin B2, 24.2 times more Vitamin B3, 8.6 times more Vitamin B5, 6.6 times more Vitamin B6, more Vitamin B9, 15.2 times more Vitamin C and 2 times more Vitamin K than Canned Ripe Jumbo Olives.
• Both Canned Ripe Jumbo Olives as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Jumbo Olives vs Cooked Ripe Red Tomatoes:

• Canned Ripe Jumbo Olives have 8.5 times more Calcium, 3 times more Copper, 4.9 times more Iron, 1.8 times more Selenium, 66.8 times more Sodium and 1.6 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.3 times more Magnesium, 5.3 times more Manganese, 9.3 times more Phosphorus and 24.2 times more Potassium than Canned Ripe Jumbo Olives.
• Both Canned Ripe Jumbo Olives and Cooked Ripe Red Tomatoes have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Ripe Jumbo Olives have 4.5 times more Energy, 62.5 times more Fat, 60.6 times more Saturated Fat, 20.5 times more Omega 3, 13 times more Omega 6, 1.4 times more Carbohydrate and 3.6 times more Fiber than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Sugars than Canned Ripe Jumbo Olives.
• Both Canned Ripe Jumbo Olives and Cooked Ripe Red Tomatoes have similar amounts of Protein per 1 lb.
• Both Canned Ripe Jumbo Olives as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.